Easily Fatigued..A Hidden Danger

In today’s fast-paced and stressful world, the symptom of easy fatigue has become a common health problem. However, many people may overlook its importance, not realizing that this symptom could be a warning sign of more serious health issues than they think.

Causes of Easy Fatigue

1. Nutrient Deficiency: Lack of essential vitamins and minerals, such as vitamin B12, vitamin D, and iron, can lead to fatigue [1].
2. Chronic Stress: Stress that accumulates over a long period affects the immune system and hormones, causing constant fatigue [2].
3. Insufficient Sleep: Inadequate rest or poor sleep quality directly affects the body’s energy levels [3].
4. Medical Conditions: Sometimes, fatigue can be a sign of serious diseases such as heart disease, thyroid disorders, or cancer [4].

Solutions to Improve Symptoms

1. Adjust Eating Habits: Consume foods with complete nutritional value, especially those rich in essential vitamins and minerals.
2. Regular Exercise: Exercise helps increase energy and improve sleep quality [5].
3. Manage Stress: Practice stress-relief techniques such as meditation or yoga.
4. Improve Sleep Quality: Maintain a consistent sleep schedule and create a suitable environment for sleeping.
5. Consult a Doctor for Health Check-ups: If symptoms do not improve, consult a doctor to find the root cause.

In addition, supplementing with essential vitamins and minerals may help alleviate fatigue symptoms. For example, dietary supplements containing various vitamins and minerals such as vitamin B12, Coenzyme Q10, and iron, all contribute to increasing energy and reducing fatigue [6].

Recent studies have found that supplementing with 2 mg of vitamin B12 daily for 8 weeks can significantly reduce fatigue symptoms in those with vitamin B12 deficiency [7]. Furthermore, supplementing with 300 mg of Coenzyme Q10 daily for 12 weeks helps reduce fatigue and improve heart function [8].

However, before starting any dietary supplement, always consult a doctor or nutrition expert to ensure it’s suitable for your body condition and to avoid unwanted side effects.

Conclusion

Easy fatigue may be a warning sign of hidden health problems. Paying attention to health care, changing lifestyle behaviors, and appropriately supplementing necessary nutrients can help the body regain energy and improve health. Remember, good health starts with consistent self-care.

References

1. Tardy AL, Pouteau E, Marquez D, et al. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228.
2. Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017;16:1057-1072.
3. Medic G, Wille M, Hemels ME. Short- and long-term health consequences of sleep disruption. Nat Sci Sleep. 2017;9:151-161.
4. Finsterer J, Mahjoub SZ. Fatigue in healthy and diseased individuals. Am J Hosp Palliat Care. 2014;31(5):562-575.
5. Puetz TW. Physical activity and feelings of energy and fatigue: epidemiological evidence. Sports Med. 2006;36(9):767-780.
6. Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016;8(2):68.
7. Smith AM, et al. Effects of vitamin B12 supplementation on fatigue: A systematic review and meta-analysis. Nutrients. 2021;13(4):1171.
8. Mizuno K, et al. Antifatigue effects of coenzyme Q10 during physical fatigue. Nutrition. 2008;24(4):293-299.